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  6. Semolina vs. Heart of palm

Semolina vs. Heart of palm — In-Depth Nutrition Comparison

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How are semolina and heart of palm different?

  • Semolina is richer in selenium, vitamin B3, and vitamin B1, while heart of palm is higher in potassium, copper, vitamin B6, zinc, iron, vitamin B2, and vitamin C.
  • Heart of palm covers your daily need for potassium, 48% more than semolina.
  • Semolina contains 28 times more selenium than heart of palm. Semolina contains 19.9µg of selenium, while heart of palm contains 0.7µg.
  • Semolina has a higher glycemic index (54) than heart of palm (32).

Rice, white, long-grain, parboiled, unenriched, dry and Hearts of palm, raw types were used in this article.

Infographic

Semolina vs Heart of palm infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +294.4%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2742.9%
Contains more PotassiumPotassium +937.9%
Contains more IronIron +128.4%
Contains more CopperCopper +126.8%
Contains more ZincZinc +265.7%
~equal in Phosphorus ~140mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +348%
Contains more Vitamin B3Vitamin B3 +460.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B6Vitamin B6 +79.2%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Semolina Heart of palm DV% diff.
Potassium 174mg 1806mg 48%
Manganese 1.035mg 45%
Copper 0.284mg 0.644mg 40%
Selenium 19.9µg 0.7µg 35%
Vitamin B6 0.452mg 0.81mg 28%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.9mg 26%
Zinc 1.02mg 3.73mg 25%
Carbs 80.89g 25.61g 18%
Vitamin B1 0.224mg 0.05mg 15%
Vitamin B5 0.672mg 13%
Calories 374kcal 115kcal 13%
Iron 0.74mg 1.69mg 12%
Protein 7.51g 2.7g 10%
Vitamin B2 0.05mg 0.18mg 10%
Vitamin C 0mg 8mg 9%
Calcium 71mg 18mg 5%
Magnesium 27mg 10mg 4%
Folate 8µg 24µg 4%
Vitamin E 0.03mg 0.5mg 3%
Phosphorus 153mg 140mg 2%
Polyunsaturated fat 0.322g 0.089g 2%
Saturated fat 0.294g 0.046g 1%
Fats 1.03g 0.2g 1%
Fiber 1.8g 1.5g 1%
Sodium 2mg 14mg 1%
Monounsaturated fat 0.258g 0.005g 1%
Net carbs 79.09g 24.11g N/A
Sugar 0.33g 17.16g N/A
Vitamin A 3µg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +178.1%
Contains more FatsFats +415%
Contains more CarbsCarbs +215.9%
Contains more WaterWater +604.9%
Contains more OtherOther +180.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +5060%
Contains more Poly. FatPolyunsaturated fat +261.8%
Contains less Sat. FatSaturated fat -84.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.